In DBT Skills Training, Core Mindfulness gives us the ‘What’ and ‘How’ to be mindful in order to manage emotions, navigate symptoms, and take good care of our mental health. The following is a part of the “WHAT” Skills of Core Mindfulness, which includes: OBSERVE, DESCRIBE, PARTICIPATE.
What to do: OBSERVE
* Be curious about what you feel.
* Just notice how you feel, without trying to make feelings stronger, or weaker, go away or last longer.
* See how long your feeling lasts, and if it changes.
* Notice how feelings flow in and out of your body like waves.
* What comes through your senses? Touch, smell, sight, sound, taste.
* Be like a non-stick pan, letting things slide off of your body and your emotions.
APPLY THE SKILL:
Take a few breaths. Close your eyes or gaze down gently as you focus on the rhythm of your breath. Now, think of something you’re grateful for. Just observe any feelings that arise. Notice if they have movement – flowing in and fading out as emotions do.
Reference: Linehan, M.M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.
Inner Renovations Toolbox 